Muscle Up
Nauč se Muscle Up se správnou formou a technikou. Tento cvik s vybavením vlastní váha primárně zapojuje Lat Svaly, sekundárně pak Bicepsy, Tricepsy, Ramena, Hrudník.
Jak provést cvik Muscle Up
Postupuj podle těchto kroků, abys Muscle Up zacvičil se správnou technikou:
- 1Začněte visem na hrazdě with your palms facing away from you and your arms plně natažené.
- 2Zapojte střed těla and pull your body up towards the bar, leading with your chest.
- 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4Continue pulling yourself up until your chest is nad tyčí and your arms are fully flexed.
- 5Reverse the movement by slowly lowering yourself back down to výchozí polohu.
- 6Opakujte požadovaný počet opakování.
Svaly zapojené při cviku Muscle Up
Primární
Sekundární
Podrobnosti o cviku
- Vybavení
- vlastní váha
- Část těla
- záda
- Kategorie
- Rozšířené
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Muscle Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Související cviky
Nejčastější dotazy
Jaké svaly cvik Muscle Up zapojuje?
Cvik Muscle Up primárně zapojuje Lat Svaly. Sekundárně zapojené svaly jsou Bicepsy, Tricepsy, Ramena, Hrudník. Díky tomu je to účinný cvik na rozvoj záda.
Potřebuji na cvik Muscle Up vybavení?
Ne. Muscle Up je cvik s vlastní vahou, který nevyžaduje žádné vybavení. Můžeš ho zacvičit kdekoli, kde máš dost místa.
Jak zacvičit Muscle Up se správnou technikou?
Začni tím, že Začněte visem na hrazdě with your palms facing away from you and your arms plně natažené. Zapojte střed těla and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Soustřeď se na kontrolovaný pohyb v celém rozsahu. Kompletní pokyny ke správné technice najdeš výše v návodu krok za krokem.
How often should I do the Muscle Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Muscle Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Muscle Up best for?
The Muscle Up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Sleduj cvik Muscle Up v Coře
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